Speed bench
Shoulder tempering 22# bar with some pressure applied
DB bench 55# 4x25 Lat pull down 10sec holds
Swiss press bar Add double red minis Barx3 135x3 185x3x3 205x3x3 225x3x3 30-45 sec rest
BB JM press 135-185-235-185-135 5x20 no rest
Wide grip bench 135x10x3 sets
Single arm light band push downs 5x20 each
Banded rear delts 1x50 each
Front and lateral DB raises 3x10 5# 10# 15#
